Category Archives: WOD

1/7/2021 – WOD

Strength
a) Split Squats – 5×6 (each leg – heavier than last wk)
b) Close-Grip Pull-ups – 5×6 (3 sec eccentric)
—Superset a/b every 3 minutes

Conditioning
4 RFT
5 Wall Climbs (RX+ = 72ft HS Walk)
5 Dball/Sandbag Squats 150/100#
72ft Carry on Shoulder 150/100#
5 Dball/Sandbag Squats 150/100#
72ft Bear Hug Carry 150/100#
75 Double Unders

WOD Notes: Goal is 13-16 min. WC/HS Walk should take no more than 1 min. You will walk 6 mats out and 6 mats back for the carries. DU sub = 1/2 DU, 125 singles, or 150ft versa. Alt shoulders by round for squats/carry.

Assistance
a) Weighted Sit-ups – 4×20 (slow eccentric each rep)
b) Glute Ham Raises – 4×10 or Banded Leg Curls – 4×25 each leg

1/6/2021 – WOD

Strength
a) Deadlift (3″ Deficit) – 5×5 @ 70% + 1 ME Set @ 65% (10+ reps)
b) BB Bench Press (close-grip) – 5×5 @ 75% + 1 ME Set @ 70% (10+ reps)
—Superset a/b every 3 minutes. Stand on 35-45# bumper for deficit. Focus on bringing hips down lower and using quads off the floor more. Go lighter on the % if you feel safer doing that. We are doing 2 waves of this deficit.

Conditioning (10 min cap)
3 RFT
25 Russian KB Swings 88/70#
25/20 Cal Assault Bike

WOD Notes: Goal is sub 10! Russian swings should be unbroken each round! Think about hinging your swing & not squatting it!

Assistance
a) Reverse Flies – 4×15
b) Lateral + Front Raises – 4×10 (pause at the top for 2 sec each rep)

1/5/2021 – WOD

Strength
Clean + Low Hang CL + Hi Hang CL + 3 Jerks – 5 sets
—One set every 2:30. Try to squat one of the reps.

Conditioning
For Time
40/32 Cal Ski
25 T2B  (RX+ = 30)
20 Power Cleans 155/105#
40 Push Jerks 155/105#
20 Power Cleans 155/105#
25 T2B  (RX+ = 30)
40/32 Cal Ski

WOD Notes: Goal is 14-18 minutes. T2B sub = T2R, sit-ups, or v-ups. If you can do T2B, but 25 is a big number you can accumulate 25 reps of T2B & something else. PC/PJ = 65%. PC = quick singles & PJ should be done in sets of 8-10 reps. 

Assistance
a) Banded Tricep Push-downs – 4×20
b) 25 Sec Hollow Rocks + 25 Sec Hollow Hold – 5 sets

1/4/2021 – WOD

Strength (week 1)
a) Back Squat – 5×6 @ 75% + 1 ME @ 70% (10 reps)
b) 10 DB Bicep Curls + 20 sec gun walk – 4 sets

Conditioning
4 RFT
10 Devil Press 45/30#
20 Box Jump Overs 30/24″
30/24 Cal Row

WOD Notes: Goal is 15-20 min (avg 4 min/rd). DP should be 5# lighter than you normally use. You may do lateral box jump overs.

Assistance
a) Weighted Plank – 8 Sets: 45 sec on / 45 sec off
b) Hip Adduction on rower (knee goes on seat) – 3×10 (each leg)

12/12/2020 – WOD

Conditioning – At Home WOD
30 Min AMRAP or 3 RFT
20 DB Snatches (alternating) 90/60#
40 Wall Balls 30/20# to 10/9.5ft
60/45 Cal Ski/Row/Bike

WOD Notes: Goal is to finish the 3 rounds in under 30 min. DB Snatches/Wall Balls should be heavier than normal.

12/10/2020 – WOD

Strength
Every 2 Min x 6 Sets – 3 Snatches @ 75-80%
—Stay light & work on technique with no misses

Conditioning
14 Min Clock – 4 Rounds
5 Wall Climbs  (RX+ = 72ft HS Walk)
30/23 Cal Row
*Max Sec Bear Hug Sandbag/Dball Carry 150/100# in remaining time

WOD Notes: Record 2 scores: 4 Rd couplet & # of seconds of bear hug carry. Try not to save energy for the carry at the end & sprint the row the 4th rd! WC sub = 30 shoulder taps in pike position w/ feet elevated or 72ft slider walk.

Assistance
a) GHD Hip Extensions (weighted in front) – 4×12 (Advanced: GHR)
b) L-Sit/Tuck (pegboard) – Accumulate 3 minutes

12/9/2020 – WOD

Strength
a) Clean – 5×3 @ 75%+ build to heavy triple
—You may touch n go (pwr or sq) or do 3 quick singles. 
b) DB Lateral Raises – 4×12
—Superset a/b every 3 minutes

Conditioning
For Time
12 (Power Clean + Hang Sq Clean) 185/125#
150 Double Unders
75/60 Cal Ski
150 Double Unders
12 (Power Clean + Hang Sq Clean) 185/125#

WOD Notes: Goal is 16-21 min. BB weight should around 65% of your clean and take about 2 minutes to do the 12 complexes (1 rep every 10 sec). DU sub = 75-100 DU, 250 singles or 300ft versa. 

Assistance
a) DB Bent-over Rows – 4×15 (each arm)
b) Weighted Side Plank – 4×30 Sec (each side)

12/8/2020 – WOD

Strength
a) BB Shoulder Press – 5×4 @ 85% (wk 4 – little heavier than last wk) + 1 ME x 75% (8+ reps).
b) BB Hip Thrusts – 5×8 (heavier than last wk – 1 sec pause)
—superset a/b every 3 minutes

Conditioning
10 Min AMRAP
4 Deadlifts 315/205#
8 T2B
12 One Arm DB Push Press 60/45# (6R + 6L)

WOD Notes: Goal is 7+ rds. DL = 65-70% (feel relatively heavy during the later rounds). You should be able to do touch n go or quick singles. T2B sub = T2R or Sit-ups (weighted). DB PP should feel challenging towards the end & unbroken. 

Assistance
a) Banded Hollow Rocks – 8 Sets 30 sec on / 45 sec off
b) DB Bench Press (close grip: DB’s together) – 4×8 (3 sec tempo down)

12/7/2020 – WOD

Strength
a) Front Squat – 5×5 @ 85% (wk 5 – last wk)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 3 min

Conditioning
5 RFT
10 Box Step-ups 135/95# to 20″ (RX+ = 155/105#)
2 Rope Climbs 18ft
15/12 Cal Assault Bike (6/4 cals arms only)

WOD Notes: Goal is 11-16 min. Step-ups are in the front rack position. Choose a weight that’s challenging for 10 reps each rd. RC sub = climb to 12-15ft, 10 ring rows, or 6 pulleys. You will bike 6/4 cals with arms only then finish the remaining cals with both arms & legs.

Assistance
a) Weighted Plank – 4×60 sec on / 60 sec off
b) Lat Pulldown banded (arms straight) – 4×20 reps

12/5/2020 – WOD

Conditioning
3 RFT (w/ Partner)
20 Dball Over Shoulder 150/100#
8 (5 Burpees + 5 C2B Pull-ups)  (RX+ = 5 Burpees + 3 MU)
*Partner does 30 sec Dball carry on Shoulder/BearHug 
80/60 Cal Row

WOD Notes: Goal is sub 30. You will alternate back & forth on the DBOS. Partner A will do the 5 burpees + 5 C2B PU while Partner B does the 30 Sec Dball/Bag Carry. Once partner A finishes, you will switch. You will do 4 rounds each of the burpee complex & carry. You must alternate rounds with carrying ball on shoulder & bear hug. You may sub chin over bar or ring rows for the C2B. The row is interval style where you will switch every 10-15 cals.